Click on the parts of the pictures below to find great, low-cost, healthy recipes for that part of MyPlate.
BREAKFAST
LUNCH AND DINNER
HEALTHY DRINKS, SNACKS AND DESSERTS
BREAKFAST - Fruits
Eat a whole fruit with your breakfast or try one of these recipes.
These recipes have at least:
BREAKFAST - VEGETABLES
These recipes have at least:
BREAKFAST - Grains
These recipes have the equivalent of at least:
Grains
1 ounce of grains
Breakfast BurritosLeann's Chocolate Zucchini Muffins
2 ounces of grains
3 ounces of grains
Whole Grains
1 ounce of grains
2 ounces of grains
Banana Walnut Oatmeal3 ounces of grains
BREAKFAST - Protein
These recipes have the equivalent of at least:
BREAKFAST - Dairy
These recipes have the equivalent of at least:
1/3 servings of dairy
1/2 cup cooked veggies (or 1 cup fresh)
2/3 servings of dairy
1/2 cup cooked veggies (or 1 cup fresh)
Breakfast Burritos1 serving of dairy
1 and 1/3 serving of dairy
1/2 cup cooked veggies (or 1 cup fresh)
Rice Cheese BakeLUNCH AND DINNER - Fruits
People do not always like fruit on their lunch and dinner plates. You can get your fruits by eating fruity snacks and desserts or you can drink a smoothie with your meal! That way you get your dairy and your fruits in!
These recipes have at least:
LUNCH AND DINNER - Vegetables
These recipes have at least:
1/2 cup cooked veggies (or 1 cup fresh)
Asparagus FriesBaked Fennel and Potato
Beet Mash Potatoes
Bok Choy with Ginger and Garlic
Broccoli Balls
Broccoli Ramen Noodle Salad
Caribbean Pink Beans
Cheesy Zucchini
Chicken Tinga
Chinese Cabbage Ramen Noodle Salad
Cole Slaw Lite
Curried Eggplant
Dandelion Greens with Chicken Tenderloin
Dr. Deb’s Eggplant Parm
Easy Eggplant Dip
Eggplant Stew
Italian Zucchini
Lemon Zucchini Salad
Loaded Sweet Potato Nachos
Maple Roasted Butternut Squash
Nutty Sweet Potato Soup
Pasta Salad
Pickled Fresh Beets and Eggs
Roasted Beets with Feta Cheese
Southern Corn
Veggie Pasta
Zucchini Boats
Zucchini Patties
Zucchini Slaw
1 cup veggies (or 2 cups fresh)
Baked Kale ChipsChicken Broccoli Skillet
Chicken Snap pea Stir fry
Hawaiian Bean Casserole
Jason's Any Time Sweet Potatoes
Roasted Broccoli
Roasted Sweet Potatoes
Roasted Cauliflower
Southern Corn
Spaghetti Squash
Turkey Chili
1 and 1/2 cup veggies (or 2 cups fresh)
Butternut Squash StewCauliflower Carrot Casserole
Sauteed Spinach
LUNCH AND DINNER - Grains
These recipes have the equivalent of at least:
Grains
1 ounce of grains
Eggplant StewPasta Salad
2 ounces of grains
Grilled Cheese Sandwiches3 ounces of grains
Whole Grains
1 ounce of grains
Brown Rice and Stir Fry VegetablesButternut Squash Stew
2 ounces of grains
Dr. Deb's Easy Eggplant ParmVeggie Pasta
3 ounces of grains
LUNCH AND DINNER - Protein
These recipes have the equivalent of at least:
1 ounce of protein
Broccoli Ramen Noodle SaladLoaded Sweet Potato Nachos
2 ounces of protein
Butternut Squash StewChicken Tinga
Chicken Snap pea Stir fry
Turkey Chili
Salmon Loaf
3 ounces of protein
Baked Turkey BurgersCurried Eggplant
Hawaiian Bean Casserole
4 ounces of protein
Dandelion Greens with Chicken TenderloinDr. Deb’s Easy Eggplant Parm
Meatballs
Steamed Whiting
LUNCH AND DINNER - Dairy
These recipes have at least as much calcium as:
1/3 servings of dairy
Dr. Deb’s Easy Eggplant ParmGrilled Cheese Sandwiches
Loaded Sweet Potato Nachos
2/3 servings of dairy
1 serving of dairy
Meatballs1 and 1/3 serving of dairy
Rice Cheese BakeSalmon Loaf
SNACKS AND DESSERTS - All
Recipe! Why It's Healthy
| Apple and Grape Salad | Contains 1/2 cup of fruit and 1/4 cup veggies. |
| Baked Kale Chips | it contains 1 serving of vegetables. |
| Black Bean Brownies | Higher in fiber and lower in fat than brownies made using most box instructions. |
| Black Iced Tea | Far lower in calories than other sugar-sweetened beverages. |
| Banana Fudge Smoothie | it contains 1 serving of fruit. |
| Chili Microwave Popcorn | A low calorie snack that costs less than boxed microwave popcorn. |
| Cocoa Microwave Popcorn | A low calorie snack that costs less than boxed microwave popcorn. |
| Garlic Microwave Popcorn | A low calorie snack that costs less than boxed microwave popcorn. |
| Grape, Pineapple and Banana Smoothie | it contains 1 serving of fruit. |
| Lime green popsicles | These nutritious and delicious pops contain a serving of fruits and veggies. |
| Not Too Sweet Hibiscus Tea | Far lower in calories than other sugar-sweetened beverages. |
| Paprika Microwave Popcorn | A low calorie snack that costs less than boxed microwave popcorn. |
| Parmesan Microwave Popcorn | A low calorie snack that costs less than boxed microwave popcorn. |
| Pineapple Angel Food Cake | Great tasting, low calorie 2 ingredient dessert. |
| Pumpkin Brownies | Higher in fiber and lower in fat than brownies made using most box instructions. |
| Tropical Fruit Smoothie | it has 1 cup of fruit and 1/2 cup of vegetables. |
| Zucchini Bites | This is a low calorie, delicious snack. |
| Zucchini Loaf | It contains 1 ounce of whole grains per serving. |